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3, 6, 9 Damn You….January 20, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

30 DU/60 SU

10m bear crawl

10m inchworm

5 quad stretch toe touch/leg

30 DU/60 SU

10m duck walk

10m Samson stretch

5 slow and lows

10 good mornings

30 DU/60 DU

:30 couch stretch/leg

:30 calf stretch/leg

Conditioning

Sprints

2 @ 60-70%

2 @ 70-80%

2 @ 80-90%

2 @ 90++++

Distance: Middle of cul-de-sac to the mailbox is one sprint

Metcon (AMRAP – Rounds and Reps)

3 x 6 minute AMRAPs with 1 minute rest in between

3 Double DB Devils Press

6 Push-ups

9 Pull-ups
Devils Press: https://www.youtube.com/watch?v=vNtPyE-RPYs

Pick up where you left off each round.

Score it total rounds and reps at the end of the 3 AMRAPs

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